The program also makes light to medium exercise recommendations based on individual participant needs. These range from 30 minutes of brisk walking to light weight training, cycling etc. We define ‘brisk’ walking as a minimum of 10 minutes per kilometer.
It’s alright if you aren’t able to walk at that pace initially. Just aim at gradual increase. For example, if you’re able to walk for 15 minutes at that pace, and aim at just an extra 3 minutes each day, by the end of a week, you’ll be doing 30 minutes – double of what you started with.